I Don't Want to Look Like That

"CrossFit is not for me. All the women (men) look like..."

Have you ever said this? Maybe one of your friends or co-workers has said this to you. If your only exposure to CrossFit is what is shown on ESPN or CBS Sports then you have the wrong idea about CrossFit. What you need to understand is that CrossFit games athletes are professional athletes. They are the .001%. They are genetically blessed and they work really really hard. These athletes work out 4-6 hours a day, 6-7 Days a week. Most work with nutritionists and adhere to a diet that supports their training volume. I can assure you that this is not what goes on in an affiliate on a day to day basis. The majority of the members at CrossFit Magna train 1 hour a day, 3-5 Days a week. Most eat healthy, not strict, diets focused on real food. And you know what, they look amazing.

CrossFit is famous for saying all ages and all skill levels but what doesn’t get said as often is all body types and all fitness goals. We are a community of open minded people who all have different goals. We believe that by working together in a supportive environment, we are more likely to achieve these goals. Some people are here to lose weight. Some people are here to get stronger. Some people want to be more active so they can keep up with the kids or grand kids. Others want to run a half marathon or complete a Tough Mudder.

CrossFit Magna is focused on helping people achieve their goals, whatever they might be. Our program is focused on general physical preparedness. We believe that our workouts, when paired with the proper nutrition, will help you find a better physical expression of your body. We are all built differently. We have different bone structures. We gain muscle differently. We carry fat in different places. Embrace who you are and and focus on things that are within your control. Do this, and you will be a much happier, healthier person. 

At CrossFit Magna, we like to say you should surround yourself with people who look, move and live the way that you want to look, move and live. This means that you probably won’t look like our athletes when you walk through the door on the first day. You might not be able to do a pull-up or an overhead squat. In fact, most of our athletes have been CrossFitting for more than 2 years so you probably won't look or move like them after the first few months. Don't be discouraged. Instead, be encouraged by their progress. Be encouraged that so many of them have found a program that they are committed to and that has produced real results. Change takes time and consistent behavior. Most importantly, change takes change. If you never start, you will never change. Come see what it feels like to be the best version of you. 

Family. Health. Fitness.


March 2018 Athlete Spotlight

Photo
Michael Stauffer

What sports did you play in youth or college?
Baseball and soccer when I was a youngling, but ice hockey had my heart when the Coyotes came to town. Played that up until high school.

How has crossfit changed your life?
It’s helped me live a healthier lifestyle and become more knowledgeable about weightlifting. I used to not like lifting weights because I felt so lost in what to do or how to do it, so I love the structure and variety of the WODs. Looking back and seeing where I started and where I am now has motivated me to educate myself and be mindful on how to live a more physically and mentally health life.

What was your last text message?

Rent reminder text from my landlord….I know Mr. Popular, right.

What celebrity do you get mistaken for?
No one has ever told me…the suspense is killing me!

If you had to choose your last meal, what would it be?
Baked ziti in a bread bowl

What accomplishment are you most proud of?
Putting myself through college. It was hard and extremely stressful at times, but it taught me a lot about how to manage my life and establish good financial habits.

What inspires you?
Genuine enthusiasm in what you do.

What advice would you give to someone who is just starting Crossfit?
Ask questions and practice good form in the beginning. Establishing solid technique right off the bat will only accelerate your progress as you become stronger. The speed and efficiency will come so be patient, and you’ll know when to hit it hard. Seeing that confetti rain down on SugarWOD after a repeat WOD is one of the most satisfying feelings.

If you owned a laundromat, what would you name it?
The Tumble Dry Club

Name 3 things you always have in the fridge?
Eggs, Greek yogurt, and kit kats

What’s your favorite saying?
The greatest battles are fought on one square foot of real estate, your mind.

How do you take your coffee?
Black with sugar


The 2018 CrossFit Games OPEN at CrossFit Magna

The CrossFit Open is starts next week!

Have you registered?
Did you select CrossFit Magna as your affiliate?
If you need help with the registration process please let us know.

In the meantime, here is what we think you should know...

1) The Open is for everyone, not just competitive athletes. A few years back, CrossFit introduced a scaled division to the CrossFit Open. Participating in the Open allows you to set and achieve goals like getting your first pull-up or lifting a weight for the first time. The Open is also a huge community event. Participating will allow you to create new friendships and grow the relationships you already have. Finally, the Open is fun. There is suspense, highs, lows, and at the end there is this huge sense of accomplishment.

2) We will provide you with a warm-up and strategy. The plan for 2018 is similar to last year. We will watch the announcement show on Thursday night and then run 1 heat of the workout. This will give the coaches a chance to experience the WOD and provide our athletes with better insight on pacing and set-up. We have been through this 7 times and each year we learn a little more. If you have questions, ask us. We want you guys to enjoy this experience as much as possible. If we learn something new during the first week or two this year, we will adjust as we go.

3) We are encouraging athletes to complete the Open Workout on Friday night at 4:30 and 5:30pm and/or Sunday from 9-11am. If you know you don't workout well on Friday nights and can't make it on Sundays, there will also be Open Gym on Saturday from 10am-12pm. THERE WILL BE NO CLASS ON FRIDAY NIGHT AT 4:30 & 5:30PM.

4) During normal class times, Open WODs must be done in the extra work area on the 2nd timer with your own judge. Coaches have a responsibility to their classes. We want you to achieve whatever goals you have set for the Open but with the understanding that not all of our friends and fellow athletes are participating in the Open and still need to train.

5) We encourage you to consider adding in some extra mobility to your weekly routine. Lululemon offers free Sunday yoga classes, which are a great option. You might also consider a subscription to ROMWOD. There is a 7 day free trial and then the monthly plan costs $13.95.

#purplepeople #chasinggreatness


For CrossFitters, Volume is a Drug

Somewhere along the way we convinced ourselves that the only way to get better at CrossFit is by adding more volume to our training. More Olympic lifting. More endurance work. More gymnastics work.

Most athletes can handle more volume for short periods but eventually our training will outpace our recovery. Sometimes we will realize this on our own. Sometimes an injury will help us figure it out. Sometimes we will get burnt out and realize our progress has slowed because we aren’t having fun anymore.

Once we’ve identified that we have too much volume and it’s stunting our gains, we still have a hard time pulling back. I’ve seen it with a lot of athletes. The first scenario is an athlete comes from a higher volume program at a different gym. The second is with a new athlete that is getting excited about all the things they can get better at. Another scenario involves athletes that start competing in the sport of CrossFit.

But see, here is the thing... sometimes getting better at CrossFit (stronger, faster,  improving skills, learning new skills) requires us to train less and recover more. Sometimes a better clean or better pull-ups might require better mobility or might require us to be fresh enough to really focus on mastering that skill. Sometimes getting better at a movement means mastering other movements and trusting that those skills and that fitness will carry over into the exercise we are focused on. Sometimes getting stronger means reducing our volume so its more in line with our body's desired activity level.

Not every day has to be the hardest thing you’ve ever done. Not every day has to be the most reps you’ve ever done. Not every day has to be the most weight you’ve ever lifted. Golfers don’t try to hit their longest drive every day. They don’t try to hit more and more practice shots every day. They try to hit better, more consistent shots. Basketball players don’t try to make longer shots every day, but rather to raise their shooting percentage from the same spot on the floor.

So the next time you are in the gym, focus on moving better, not doing more. Really pay attention to your warm-up and skill work. Cool down and stretch so that you feel better tomorrow. Meal prep and sleep so that your body is more recovered and fueled better.


February 2018 Athlete Spotlight

RachelRachel Wood

Which athletes do you look up to?
Katie Kunitzer- She sets a great example for having a healthy pregnancy and being a pregnant athlete as well as balancing being a mom and competitive CrossFitter (and she works full time!). She always has it together!

What is your favorite workout?
DT

Which CrossFit movement is your favorite?
Power clean

If you could learn to do anything, what would it be?
Fly

What accomplishment are you most proud of?
My daughter Delilah

What advice would you give to someone who is just starting CrossFit?
Just keep going- consistency is everything. I know everyone says don’t be afraid to scale but you also have to not be afraid to RX a workout because often times you’re stronger/faster/better than you think.

Where’s Waldo?
Probably in one of our kitchen cabinets where Delilah hides everything.

Nanos or Metcons?
Metcons 100%

How many pairs of shoes do you own?
Too many! And most of them aren’t even practical!

 


February Recipe of the Month

Turkey Stuffed Peppers
     
From the kitchen of heypreslie.com

 
Ingredients:
  • 1 lb 99% lean ground turkey
  • 1 clove garlic, minced
  • 1/4 cup onion, minced
  • 1 tbsp fresh cilantro, chopped 
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • 1 tsp salt
  • 3 large red bell peppers
  • 1 cup chicken broth
  • 1/4 cup tomato sauce
  • 1 1/2 cups cooked brown rice
  • Nonstick spray
  • 6 tbsp shredded cheddar cheese
Directions:
  1. Heat oven to 400°F.
  2. Lightly coat medium skillet with nonstick spray and turn to medium heat.
  3. Add onion, garlic and cilantro to pan and sauté about 2 minutes
  4. Add ground turkey, salt, garlic powder and cumin to pan. Cook for about 5 minutes, or until meat is cooked through.
  5. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth to pan, mix well and simmer on low for about 5 minutes.
  6. Combine cooked rice and meat together.
  7. Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp cheese.
  8. Pour the remainder of the chicken broth on the bottom of the pan. Cover tightly with aluminum foil and bake for about 45 minutes.
  9. Be careful when removing the foil. Let cool for a few minutes before eating, and enjoy! 
Nutrition:
1 serving = half a pepper, makes 6 servings. Per serving: 30.4g carb, 24.2g protein, 4.5g fat | 259 calories
 
Screen Shot 2018-02-05 at 9.27.16 PM

Do you offer any classes other than CrossFit?

I was recently asked this question by a friend of a friend who knew I owned CrossFit Magna. The definition of CrossFit is constantly varied, high intensity, functional movements across broad times and modal domains. That's fancy speak for we do lots of different exercises and some of our workouts are short and some of them take a long time. So, while we may not offer a shakeweight class, we do have days where we are focused on single modalities such as running, biking, rowing, or Olympic lifting.

Perhaps the meaning behind the question was, do you offer any classes where athletes don’t have to work hard. The great thing about CrossFit is that each class is individually scaleable. So, while I believe that intensity (with proper movement) speeds progress, it is possible to have a fun class and get a great workout without exerting maximum effort. So in this regard, CrossFit is no different than other popular fitness programs.  During most spin classes, some people are not working at maximum capacity. In most yoga classes, some people are not flowing or posing to the best of their abilities every time.

So what is it about CrossFit that was so intimidating to the person that asked me this question? Maybe it is the language that the movements. It is common to hear CrossFitters talk about WODs, AMRAPs, burpees, wall balls and snatches. I would argue that this is not that much different than spin and yoga. Yoga definitely has its own language. When you take your first or tenth yoga class there is a good chance you won’t understand a lot of what the instructor says. Spin classes are the same way. During your first few spin classes you might not know when to get on your bike, how to clip your shoes in or when to stand up and sit down on your seat.

So why then are people intimidated by CrossFit? It must be the results right? I often hear from people when they arrive for their first class that everyone looks so fit. I smile and thank them. Then I remind them that most people did not look or move like that when they started with us. When choosing a fitness program you should surround yourself with people who look and move how you want to look and move.

If you know someone who would benefit from our program, why not introduce them to CrossFit Magna and offer to take a class with them. Maybe your offer will be enough for them to finally start down the path to health and fitness.


January Recipe of the Month

Brussels Sprouts w/ Cranberries and Walnuts (side dish)
     From the kitchen of heypreslie.com
 
 
Ingredients:
  • 1 pound Brussels sprouts trimmed and quartered 
  • 1 tablespoon coconut oil
  • 1/4 cup walnuts, chopped
  • 1/4 cup dried cranberries, no sugar added
  • 1/2 tsp ground nutmeg
  • Salt and pepper to taste
Instructions:
Heat oil in pan on medium-high heat. Place Brussels sprouts in pan and sauté until they start to caramelize. Sprinkle with nutmeg, salt and pepper. Turn heat down to low and add walnuts and cranberries to warm through. Enjoy with a lean protein like turkey, chicken, or fish.
 
Nutrition:
Per serving: 17g carb, 8g fat, 5g protein (recipe makes 4 servings)
 
Cranberry Brussels Sprouts

January 2018 Athlete Spotlight

Darrel Wang

DWang

What advice would you give to someone who is just starting Crossfit?
Expect adversity and expect to overcome it.

Which athletes do you look up to?
The athletes that I look up to are the ones that have full-time jobs, children, and other responsibilities to tend to... yet, they're able to carve out a portion of their day to prioritize their health and fitness.

Which crossfit movement is your favorite?
My favorite CrossFit movement is the muscle up.

What would you name the autobiography of your life?
"Darrel, you probably shouldn't do that."

If you could learn to do anything, what would it be?
To make everybody feel loved + appreciated.

What accomplishment are you most proud of?
Opening the doors to CrossFit Holloman, where I served as the affiliate manager + head coach for three years.

What inspires you?
Generosity, kindness, and love.

Describe your ideal weekend?
My ideal weekend would be one spent on the coast of any country, jumping out of airplanes, drinking Pabst Blue Ribbons, and fitnessing on the beach w/ my beautiful friends.


December 2017 Athlete Spotlight

IMG_3255

 Linzy G.

What is the one song you want to set a PR to?
Pour Some Sugar on Me –Def Leppard

How long have you been doing Crossfit?
June 26th of this year. I walked out of my gym and I had 4 flat tires…
Life’s Good

What is your favorite thing about Crossfit?
GAINZ

If you could be any fictional character, who would it be?
Nemo, I would go touch the Butt.

If your friends/family had to describe you in 3 words, what would they be?
Enjoys every moment

What can you never leave home without?
This positive mindset. Also, my car keys.

What accomplishment are you most proud of?
I can cook minute rice in 57 seconds.

What inspires you?
I have a twin sister. She inspires me. I will never let her beat me lol

What advice would you give to someone who is just starting Crossfit?
Just do it (Shia LaBeof’s voice)

Where’s Waldo?
Good question, I think we should ask Liam Neeson.

Nanos or Metcons?
It’s not about the shoe, it’s about the person wearing the shoe….
For real NO BULL

If you could have a superpower, what would it be?
Power Mimicry

What’s the best gift you’ve ever received?
When God blessed my twin sister with a 6lb 110z baby girl by the name of Callie James.

What’s your biggest pet peeve?
People who say “ew” to the food on your plate.

 

 


December Recipe of the Month

Recipe: Roasted Sweet Potatoes

     From the kitchen of heypreslie.com

These are a great side dish to a lean protein and vegetable for any meal. They're a good source of carbohydrates, super easy, and you can cook them in bulk for meal prep and be set all week long. :) 
 
Ingredients
  • 1 1/2lb sweet potato, chopped
  • 1 tsp dried Oregano
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Chili Powder
  • 1 tbsp coconut oil (melted)
  • 2 tbsp fresh cilantro, chopped 
 
Directions
Preheat oven to 400 degrees and line a baking sheet with foil or parchment paper. In a large bowl, toss potatoes with oil and dry spices. Place evenly on baking sheet and roast for 35-40 minutes, or until edges start to brown. Top with cilantro and enjoy!
 
Nutrition 
Per 4oz: 24g carb, 2.5g fat, 2g protein (119 calories). Recipe makes 6 servings total. 
 
Roasted-Sweet-Potatoes

November Recipe of the Month

Recipe: Healthy Turkey Chili
     
From the kitchen of heypreslie.com

 
Ingredients (for 8 servings):
  • 1 pound ground turkey
  • 1 onion, chopped
  • 1 1/2 tsp. olive oi
  • 2 cups water
  • 1 (28oz) can canned crushed tomatoes
  • 1 (16oz) can canned kidney beans - drained, rinsed, mashed
  • 1 tbsp. garlic, minced
  • 2 tbsp. chili powder
  • 1/2 tsp. paprika
  • 1/2 tsp. dried oregano
  • 1/2 tsp. ground cayenne pepper
  • 1/2 tsp. ground cumin
  • 1/2 tsp. salt
  • 1/2 tsp. ground black pepper
Directions:
  1. Heat oil in a large pot over medium heat. Place turkey in the pot and cook until evenly brown. Stir in onion and cook until tender.
  2. Pour water into the pot, then mix in tomatoes, kidney beans and garlic. Add remaining seasonings and bring pot to a boil. Reduce heat to low, cover, and simmer for 30 minutes. 
Nutrition:
18g carb, 16g protein, 6g fat, 190 calories per 1 serving
 
Suggestions:
Pair with a vegetable for a balanced meal, or toss carrots, corn, kale, bell peppers or squash in while chili is simmering. You could also use bison, lean ground beef or ground chicken instead of turkey. 
 
Chili picture
 

November 2017 Athlete Spotlight

IMG_0001Khris Brown

How has crossfit changed your life?
Crossfit gave me something positive to look forward to. It has shown me dedication, responsibility, and given me a reason to push, even on the hardest days. The community aspect of Crossfit is amazing. The fact that everyone is always supportive is inspiring. Being at your weakest state and seeing someone who is a true athlete care enough to say “Good job hang in there,” goes further than most people realize.

What advice would you give to someone who is just starting Crossfit?
NEVER LOOK AT THE WOD! Just tell yourself you are going. Afterwards, you will be grateful. I skipped a lot in the beginning, but the gym became like a family to me. It is something I look forward to every day. You do not have to be the best, I am far from it, but just continue to give it your all.

What’s your favorite saying?
Before the workout today it was, “Do the thing.” Now I think I would have to go with the saying, “I’ll be okay.” Crossfit is sometimes a mental challenge and I like to reassure myself that everything will be okay.

What was your last text message?
The last message on my phone…lol. Let’s just say it is a meme that is not very appropriate.

What celebrity do you get mistaken for?
People say I look like Tracee Ellis Ross, but I don’t see it.

If you had to choose your last meal, what would it be?
If I had to choose my last meal, it would be sushi. Chef’s choice of course.

What accomplishment are you most proud of?
I would have to say uprooting my life to move to Arizona from Arkansas. It was a leap of faith, but probably the best choice I have made for myself.

What inspires you?
My grandmother has always been my inspiration. She has always taken the high road and taught me to never take shortcuts in life. It might not be the always be the easiest road, but it has always made me a better person.

Where did you last go on vacation?
My last vacation was about a month ago to Colorado. My friends all moved there about 7 months ago. We spent my trip camping and rock climbing all over the state. It is amazing to just get away and be able to find yourself in the great outdoors.  

Name 3 things you always have in the fridge?
Eggs, almond butter, beer… (You can edit that if you’d like, lol, sorry)

Favorite band/musician you’ve seen in concert?
Chance the rapper. I love him.

How do you take your coffee?
I like my coffee with almond milk, no sugar.

 


October 2017 Athlete Spotlight

EVAN HARDMAN

IMG_3051
 
What is the one song you want to set a PR to?
“All star” -smash mouth 
 
How long have you been doing Crossfit?
-long enough to party. I think I’m going on year 5.
 
What is your favorite thing about Crossfit?
-I really like that there is always something new to learn or something to get better at.
 
If you could be any fictional character, who would it be?
 

EVAN_FICTIONAL


If your friends/family had to describe you in 3 words, what would they be?
- Honest, caring, loyal
 
What can you never leave home without?
-sadly, my phone
 
What accomplishment are you most proud of?
- making it to regionals last year with team precision was pretty rad, so probably that. 
 
What inspires you?
-hard work. Anyone working hard for something usually puts a fire in me to get going on whatever goal I have set at the time. 
 
What advice would you give to someone who is just starting Crossfit?
-be coachable 
 
If you had to change your first name, what would you change it to?
- Maybe Muhammad. I just want a really common name. 
 
Where’s Waldo?
-probably hanging out with Sasquatch somewhere
 
Nanos or Metcons?
-nanos
 
If you could have a superpower, what would it be?
-super speed, I’ve always been slow.
 
What’s the best gift you’ve ever received?
-Socks, I like socks a lot. 
 
What’s your biggest pet peeve?
-slow drivers.... they are so annoying.
 
 

October Recipe of the Month

Recipe: Fish Tacos

     From the kitchen of heypreslie.com
 

Ingredients:
2 small corn tortillas
4oz white fish
1 cup broccoli slaw (you can buy this packaged at Sprouts, near the lettuce)
2 tbsp Bolthouse Farms Cilantro Avocado Yogurt dressing
2 tbsp mango salsa
1 fresh squeezed lime
Diced fresh cilantro

Directions:
Grill, bake or sautée fish until flakey. While it is cooking, mix dressing in a small bowl with broccoli slaw. Put 2oz fish in each tortilla and top with remaining ingredients for a flavorful, nutrient-dense dish. Makes 2 tacos, multiply recipe to feed the whole family. :)

Macros:
Per 2 tacos - 32g carb, 17g protein, 5g fat, 240 calories.

Modifications:
- Put all ingredients over jasmine rice instead of wrapping in tortillas
- Make a salad; ditch the tortillas and put ingredients over a bed of leafy greens
- Switch white fish out for shrimp, lean beef, chicken, ground turkey or black beans
- Trade mango salsa for peach, corn, verde, hot salsa or pico de gallo
 
Image1

October News and Notes

Changes, Changes, and More Changes

As our program continues to grow and develop, we will continue to adjust our schedule to meet your needs. 

First and foremost, if you have not met Coach Evan yet, please take a minute to introduce yourself this week. He will be coaching Thursday mornings and every evening.

The addition of Coach Evan to our staff will allow us to make some changes that we think you are going to be really excited about. Starting this week we are adding Open Gym to the schedule on Tuesdays and Thursday. We will now be open at 2pm every weekday.

We will now be offering a CrossFit class on Thursdays at 6:30pm. This means that there will no longer be a regularly scheduled Yoga class. Instead will will look to add a special Yoga event once a month. 

Finally, we are cancelling Magna 1o1 and instead we will be inviting new athletes to schedule their first few sessions with a coach. On most days, the 4:30 & 5:30pm CrossFit class will have a 2nd coach that will be assigned specifically to new athletes. We have done this on a few occasions over the past month and it has worked wonderfully. Our goal is to get athletes more comfortable with the community and scaling options so that they have the freedom to join any class.

 


September Recipe of the Month

Recipe: Pumpkin Protein Shake
     From the kitchen of heypreslie.com
 
Fun snack for fall, and being high in carb, moderate in protein and low in fat -- it's perfect for a post-workout treat.
 
Ingredients:
  • 1 cup unsweetened almond milk
  • 1/2 cup pumpkin puree
  • 1 teaspoon honey or agave
  • 1 scoop protein powder (chocolate or vanilla)
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1 banana
  • Ice cubes (about 6)
Directions:
Throw it all in a blender and mix until ingredients look smooth. Top with nutmeg, cinnamon or a few cocoa nibs if you wish, and enjoy! 
 
Macros:
44g carb, 6g fat, 27g protein for one shake
For extra protein, add greek yogurt. For extra fat, add a tablespoon of almond butter. Delish!

September 2017 Athlete Spotlight

FullSizeRender-2SELENA LOPEZ

How long have you been doing Crossfit?
Restarted in October 2016 before that I dabbled in it for 7 months in 2014 cherry picking WODS and leaving if I didn’t know anyone.

What is the one song you want to set a PR to?
Revolution by Diplo (its old but still one of my favs)

If you could be any fictional character, who would it be?
Wonder woman of course, her outfit is the best!

If your friends/family had to describe you in 3 words, what would they be?
Majority vote:
Loyal, Selfless, Determined

What accomplishment are you most proud of?
The fact that I was courageous enough to uproot my life in Texas to move to Arizona for my job. I left all I’d ever known and loved.

What inspires you?
My son; I want him to have a better life than I did growing up, hence the reason for moving to AZ.

What advice would you give to someone who is just starting Crossfit?
Don’t look at the WOD beforehand, just show up or you’ll talk yourself out of going. Oh, and grab a bar that spins, ha!!

If you had to change your first name, what would you change it to?
I have always liked the name Delilah but my name is pretty awesome.

Where’s Waldo?
I believe he is buried under the mess in my son’s room.

Nanos or Metcons?
NANOS > No Bull > Metcons

If you could have a superpower, what would it be?
Considering this is a gym questionnaire I feel like saying “strength” is appropriate but I’d like to be invisible too.

What’s the best gift you’ve ever received?
If I don’t say my son he’ll get mad so my son Nyan, then my French Bulldog Kevin. In reference to material items, the blanket my grandmother made for me.

What’s your biggest pet peeve?
I have so many…the incorrect use of your and you’re, a close second not folding clothes immediately out of the dryer. I can’t deal with the wrinkles.

 


August 2017 Athlete Spotlight

IMG_1761Steve McFee

What sports did you play in youth or college?
I played baseball through my senior year in high school and basketball up until high school. Generally I was very active. I grew up in one of the most densely populated parts of the country so finding kids to play street hockey or whiffle ball was never an issue.  As a teenager I fell in love with weight lifting and dedicated much of my time to being in the gym and learning about nutrition. The gym I went to was like a dark basement. No one did cardio. It was a powerlifting gym with giant dudes that were much older than me. Everyone was blue color. Most guys worked out in jeans and work boots. It was heaven to a 15 year old boy who idolized King Arnold.

How has CrossFit changed your life?
I feel like I’m a kid playing sports again. It’s really really fun. I mean how often after your teen years do you get to swing on bars and do hand stands. It’s totally the fountain of youth. I’m happier and healthier.

 What celebrity do you get mistaken for?
The guys at work say I look like Christian Bale from American Pyscho when I slick my hair back, I’ll take it

 If you had to choose your last meal, what would it be?
It would be my mom’s gravy…no not that brown stuff….I mean tomato sauce…I bet a few of you know what I’m talking about. Poor it over a nice bowl of macaroni and a nice crusty loaf of bread you can only find in the north east….with a fountain coke on the side. Maybe a piece of key lime pie too.

What inspires you?
I get inspiration from my heritage and family. Seeing how much my grandparents and parents struggled at times makes me work hard and reach further.

What advice would you give to someone who is just starting CrossFit?
Make friends…and this is coming from someone who is generally anti-social. It’s easier going through tough situations with a buddy. I don’t think I would be here today if Chris and Jess weren’t so friendly to me the first day. After meeting so many nice people at Magna it makes it fun to come in every day. Use these people to ask questions or get suggestions. Feeling engaged will keep you coming through the door each day.

 If you owned a laundromat, what would you name it?
Pit Stains or Skid Marx…enough said

 Where did you last go on vacation?
My last vacation was to the Florida Keys. It’s my favorite place in the country. I try to go every year at least once. This was a much easier task living on the east coast. In case you’re curious it’s about 20 hour drive non-stop from Philly to Key West.  If you love the ocean and like to party it’s the place to be. My passion is diving and spearfishing in the limited amount of time I get to do it and the reef systems are amazing. We booked a family trip to go to Laguna Beach and Catalina in October. It will be the first time we have been to California other than Disney Land.

Name 3 things you always have in the fridge?
Eggs, Milk, Ketchup

What’s your favorite saying?
Okay this is a stupid saying but I say it all the time…”it is what it is”….I think it’s supposed to help you downplay the stressful moments in life or justify life happens and you can’t change the past…it is what it is

How do you take your coffee?
Coffee is the devil, I don’t drink it. It smells great but tastes nasty. I like a good cup of hot green tea in the morning. Or if I could get away with it a vanilla milkshake or coke, but that’s a dream world.


August Recipe of the Month

Recipe: Macros-Friendly Meatballs
     From the kitchen of heypreslie.com 

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Ingredients:
1lb 93/7 ground beef or ground turkey
1/4 cup oats
1/3 cup liquid egg whites
1/2 chopped onion
Spices: as you wish! Try: Italian seasoning, oregano, salt, pepper, cayenne, paprika, ground white pepper.
 
Directions:
Combine all ingredients in a bowl and mix with hands, grabbing medium pieces to roll into a ball. Cook stove-top or in the oven until no longer pink in the center/165 degrees internal temperature. 
 
Recipe makes 20-22 meatballs depending on how big you make them. 
 
Nutrition
Turkey: 1g carb, 1.5g fat, 4.4g protein, 37 cal per meatball
Beef: 1g carb, 1.5g fat, 4.7g protein, 37 cal per meatball
 
Enjoy!

July Recipe of the Month

Recipe: Easy Chicken Fajitas
     From the kitchen of heypreslie.com

 

Ingredients:
1 large onion
1 medium red bell pepper
2lb boneless skinless chicken breast
1 tablespoons olive oil
Fresh cilantro, chopped
1 lime

For the spice:
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon paprika
1/4 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1 teaspoon salt
1 teaspoon ground black pepper

 Directions:

  1. Heat oven to 400°F. Spray 13x9-inch glass baking dish with non-stick cooking spray. Cut onion and bell pepper into even slices; place in baking dish.
  2. Cut chicken breasts into thin strips; add to vegetables in dish.
  3. Make the seasoning in a bowl by combining spice ingredients.
  4. Sprinkle dish with seasoning; drizzle with oil. Stir until combined and pieces are coated.
  5. Bake 35 to 40 minutes, stirring once halfway through baking, until chicken is no longer pink in center.
  6. Spoon small amount of chicken and veggies onto each tortilla. Top with squeezed lime and cilantro.

*Makes 16 servings, or feeds 8 people if each person has 2 tortillas. Store in the fridge; reheats great for lunch the next day. 

Nutrition: For 1 fajita (about 2oz chicken per): 14.5g protein, 6.5g of fat, 12.3g of carbs. This recipe is high in Vitamin C, Potassium and Calcium.

 Other ideas/modifications:

  • Skip the tortillas and place recipe over lettuce or black beans for a high-fiber, low-carb alternative.
  • Add additional ingredients for added nutrition value and flavors, such as: corn, salsa, cabbage, and a small amount of avocado or sour cream.
  • To save time:
  • Buy the pre-cut “fajita mix” at your grocery store. It costs a little more than the whole vegetable, but comes with chopped bell pepper and onion ready to go.
  • Consider buying a fajita mix seasoning package instead of making your own spice
  • Purchase chicken breast packaged in fajita-style sliced strips already at Sprouts.

HeyPreslie-ChickenFajitas


July 2017 Athlete Spotlight

IMG_1763TJ Gonzales

How long have you been doing Crossfit?
3 years

What is the one song you want to set a PR to?
Not sure if it just one song, but I usually hit PRs when either Britany Spears or a Christina Aguilera song is on. 

What is your favorite thing about Crossfit?
I like the community that it builds and how the things we do in the gym transfer to other movements in life.

If you could be any fictional character, who would it be?
I would be a few. They would be from some of my favorite movies. Maverick from Top Gun or one of the guys from the Goonies.

If your friends/family had to describe you in 3 words, what would they be?
collected responsible and peaceful.

What can you never leave home without?
Sunglasses

What inspires you?
Family

What advice would you give to someone who is just starting Crossfit?
When I talk people that are new to Crossfit I Usually tell them to show up the next day and the next and so on.

Nanos or Metcons?
Speed Tr

What’s the best gift you’ve ever received?
Tomas’ godmother gave me a baptism blanket that my grandmother crocheted. My grandmother passed when I was 7 so it meant a lot to me.

What’s your biggest pet peeve?
I like having order and knowing where things are where I put them. Laysa on the other hand doesn’t see it my way, so my biggest pet peeve is looking for things that she has taken and not put back.


May 2017 Athlete Spotlight

Amanda SnowAmanda Snow

Which athletes do you look up to?
Obviously, Crossfit games athletes are awesome. But if I’m honest, on a normal day I’m most focused on the various Magna athletes that kick my ass on the daily. You know, the ones I chase and on a good day strive to stay only 1 round or 50 reps behind. You all know who you are. Honestly, it’s impressive to see people have normal lives (works, kids, etc) and then come into the box and kill it.

What is your favorite workout?
Hmm. Anything without running? Lol. No, seriously.
I don’t know that I have a favorite. Maybe Jackie or Fran? I suck less at those than others.

Which crossfit movement is your favorite?
If we were talking barbell, I’d say it is a thruster. Otherwise, I do really like toes to bar, pullups, and even burpees (don’t judge).

If you could be any fictional character, who would you choose?
I can’t think of just one fictional character, so I’m combining two; Megamind and She-Ra. I choose Megamind simply because I love that guy, love that movie. He is funny, witty, smart, and it makes me giggle every time it is on. She-Ra Princess of Power, does that even need an explanation?

What would you name the autobiography of your life?
So, I have this shirt, and it says Caffeine, Chaos, and Cuss Words. That pretty much sums up my life, so I guess I’d go with that.

If you could learn to do anything, what would it be?
Hmm. I would like to study yoga. Right now my fitness addiction is crossfit, but I try to get to yoga once a week. I’m always nicer and I feel better after yoga. Once life slows down a little (likely many years from now), I’d like to study yoga and maybe even become an instructor. I see tie dye, yoga beads, zen, and a part time yoga gig in my future.

What accomplishment are you most proud of?
Surviving Snow boy motherhood, every day. Its fun, but its exhausting. I crossfit to keep up with them.

What advice would you give to someone who is just starting Crossfit?
Crossfit can be intimidating. I know that I was actually scared to come back after my first Magna WOD. My biggest piece of advice would be to keep reminding yourself that everyone was once a beginner, and even the most advanced athletes have things they think they “suck at”. Two years ago I had no idea what Olympic lifting meant, and felt like the lingo was a whole other language I had to learn. I felt intimidated just looking at people’s fitness attire and gear, much less thinking about all the crossfit movements I couldn’t actually do. Just take it one step at a time. Make a list of goals and slowly chip away. The good news is that Crossfit comes with a built in awesome community that will suffer with you and push you farther than you ever thought you could go. All you have to do is show up and do the work.

Where’s Waldo?
In New Zealand, where the Snow Family would be if something crazy goes down in the US or if suddenly all of our immediate family could afford to visit on the regular.

Nanos or Metcons?
That answer would be WOD dependent. I would choose Metcons for more barbell focus. Nanos for body weight movements or running.

Describe your ideal weekend?
As the bulk of my time is spent with my family, I’m going with the non-family answer (Sorry Jerry).
I would say, 2-3 of my favorite girlfriends, maybe somewhere like Sedona or Santa Fe if I only have the weekend. It would include some hiking (plus or minus crossfit and/or yoga pending which girlfriends are included), a cute resort, some spa treatments, and yummy food with a couple cocktails.

What’s your favorite happy hour drink?
Very much depends on the day and the place. I like a well made Margarita, no bottle mix or crappy tequila. Also, I love a Salty Dog with a touch of St. Germaine in it, or any funky cocktail with jalapenos in it.

 


May Recipe of the Month

Wonton Meatballs
*adapted from NomNom Paleo

I made this on a total whim and was BLOWN away by the amazing flavor and by how easy it was to make. I adapted some of the ingredients, but if you want to check out the original, visit: http://nomnompaleo.com/2017/03/20/2017032020170320wonton-meatballs

1 package shiitake mushrooms, finely chopped
1 pound raw shrimp, peeled and deveined
2 pounds ground pork
4 scallions, finely chopped
½ cilantro, minced
2 tbsp tamari (sub soy sauce, coconut aminos)
1 tsp salt
1 tsp fish sauce
½ tsp pepper
½ tsp sesame oil
cooking oil of choice
*sriracha optional

Method:

  1. Preheat the oven to 400
  2. Add ground pork to bowl.
  3. Finely chop shrimp until it becomes paste-like and add to pork
  4. Add scallions, cilantro, tamari, salt, fish sauce, pepper, sesame oil and srirache (if desired)
  5. Mix together until all ingredients are incorporated
  6. Form the meat until meatballs, approximately 3 tbsp, and place on parchment lined baking sheet
  7. Place in oven for 20 minutes
  8. Garnish with chopped chives and enjoy!

The meatball mixture is totally versatile! It can be saved in the fridge for up to 12 hours, or can be made into patties, meatloaf or browned as a part of a stir-fry. Be creative and have fun!

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April 2017 Athlete Spotlight

IMG_1520Nicole Kosowski

How do you take your coffee?
As black as it can get. Nothing more, nothing less.

Name 3 things you always have in the fridge?
Salsa, almond milk and some sort of chicken

What’s your favorite saying?
“To live is the rarest thing in the world. Most people exist, that is all.”

What sports did you play in youth or college?
I was a swimmer starting at the age of 3, and continued on a club team up through my senior year of high school.

 

What was your last text message?
My last text was to my mom asking if I could come use her kitchen to cook, because I live in a shoe box sized apartment with an elf sized kitchen.

If you owned a laundromat, what would you name it?
The Wishy Washy

If you had to choose your last meal, what would it be?
Tacos, duh!

What accomplishment are you most proud of?
I’m most proud of being the first one in my family to go to college in the U.S and getting accepted into the nursing program at ASU. 

How has crossfit changed your life?
CrossFit has truly changed my life for the better and continues to do so every day. It’s definitely made me physically stronger, but it’s also made me stronger mentally as well. It’s showed me that I’m capable of more than I think I am, and has taught me to never limit myself in anything I do whether that be in a workout or in my daily life.

What advice would you give to someone who is just starting Crossfit?
You won’t become a CrossFit pro in just a few weeks, progress takes time. So don’t avoid the things you’re not the best at, work on bettering yourself and your skills day in and day out, stay positive and you will meet your goals.


April Recipe of the Month

Greek Salad
w/ Grilled Chicken
& yogurt Tzatziki

Grilled chicken & marinade:

  • 4 boneless skinless chicken breasts
  • 2 tbsp Dijon mustard
  • 2 tbsp wersteshire sauce
  • 2 tbsp balsamic vinegar
  • Garlic powder, salt, and pepper to taste
  1. Mix all ingredients in a bag and allow to marinade for up to 24 hours
  2. Grill the chicken until done, slice and place on top or next to salad

Salad:

  • 1 cucumber
  • ¼ red onion
  • 1 cup tomatoes, chopped
  • 1 bell pepper, any color
  • ¼ cup pepperoncini
  • ¼ cup Kalamata olives
  1. Chop all ingredients and mix in a bowl. Use more of each ingredient to make a bigger salad, delete or add ingredients based on your preference!

Tzatziki:

  • 5 oz greek yogurt
  • 2 tbsp white vinegar
  • 2 cloves garlic
  • ¼ cup chopped fresh dill
  • Salt and pepper to taste
  1. Mix all ingredients in a bowl and place on top of salad. This can be modified to fit your taste, all can be added to reach desired consistency or flavor.

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March 2017 Athlete Spotlight

Image1RYAN FLEMING

Which athletes do you look up to?

I look up to Coach Marcus' biceps, BK's SugarWoD scores, Katie's ability to workout and inspire me even when pregnant, Adriana's lateness to class but still complete domination, Preslie's drive and food knowledge, Roger pushing me and trying to get me to do disgusting workouts on Sundays, Nick being awesome and inspirational, Andy's gainz, and everybody else who is part of the family at Magna. Ooh, and Matt Fraser, Rich Froning, and Sara Sigmundsdottir.

What is your favorite workout?

My favorite workout was probably the Thanksgiving Workout we did this year. Not only was it an absolutely disgusting burner of a workout, but it completely transformed the gym. I just remember looking around half-conscious and seeing the gym fully alive and moving with people just kicking their own ass. Nobody was stopping to take selfies, no one was worried about scaling this or that, everyone was just focused on their own excellence. It was amazing. Or Murph. Yeah, Murph too.

Which crossfit movement is your favorite?

Ever since I got my first ring muscle-up it's been a favorite. It's taken me a long time to get that particularly movement, so doing it was not only fun, but a rewarding experience because it showed me that I was making progress. It's just fun as hell swinging in the air like that anyway.

If you could be any fictional character, who would you choose?

Ash Ketchum from Pokemon. He just wakes up one day at 10 years old, decides he's going to leave home to be a Pokemon trainer, becomes a man almost simultaneously, and goes on countless adventures learning things with his friends. He doesn't lift, and that's not cool, but Pokemon are also pretty great.

If you could learn to do anything, what would it be?

This might seem silly, but I always wished I could be better at math in general. As the key to most sciences and theorizing, I always felt like it was an interesting skill that my brain didn't take to as easily as others. Discovering things about the universe through mathematics would be a really rewarding thing. I imagine it would also make me better at plate math, which I also struggle with, so there's that.

What accomplishment are you most proud of? 

When I was in college I set-up my own interviews in Texas and Arizona. I bought my own plane tickets and planned everything, even down to staying with Alumni from my college in the two states. I eventually got a job, and drove across the country to start a job and get an apartment in place I had never been before. I did it all by myself and felt like I really accomplished something without being handed anything. That's how I ended up at Magna.

What inspires you?

A big inspiration to me is my students (I'm a teacher). I like working hard to give them someone to look up to in the classroom and in the gym/on the field. They work so hard and they want to be scholars and athletes and it pushes me to retain my youth and take care of myself. I try to be the best I can be for myself and for them.

What advice would you give to someone who is just starting Crossfit?

SCALE EVERYTHING AND CHANGE YOUR DIET. These things took me way too long to learn and they made all the difference in everything. Too often I was doing 1-2 workouts a week and absolutely blowing myself out trying to do RX. By scaling everything, I was able to learn myself and my limits much better, and this allowed me to get into the gym much more often (now 5 times a week). The best thing? It was easier and I was actually getting better results. That, and it allowed me to become friends with more people which was a nice push to getting into the gym more often. Also, diet makes all the difference. It changed how I feel and how I look almost completely. It unlocked a world of energy and stability that has carried through my gym-life, my work-life, and my social-life. Eating right has made it so that I can do everything and I NEVER have the old feeling of exhaustion that I used to. It's all about balancing those things and being disciplined.

If you had to change your first name, what would you change it to?

I don't really think about changing my name; I usually think about bettering myself so that my name is something worth having.

 

Nanos or Metcons?

Metcons. Never ignore the heart muscle.

 

 
 

March Recipe of the Month

Chili Con Carne

This recipe, from Make Ahead Paleo, is a dynamite!
You can half the ingredients or freeze what you don’t use, but once you taste it, it probably won’t last!
Feel free to swap the meats for more macro-friendly cuts.

Con Carne Ingredients:

  • 1 lb ground beef
  • 1/2 lb Italian sausage (I used mild)
  • 1/2 lb chuck roast, cubed
  • 1/2 lb boneless pork chops, cubed
  • 1 medium yellow onion
  • 1 large green bell pepper
  • 2 cloves garlic, minced
  • 2 jalapenos, cured, seeded, and diced

Sauce Ingredients:

  • 1 can (15 oz) diced tomatoes
  • 1 can (15 oz) tomato sauce
  • 1 can (6 oz) tomato paste
  • 2 cups brewed coffee
  • 1/2 cup red wine vinegar
  • 1 tsp cinnamon
  • 3 rounded Tbsp chili powder
  • 2 rounded tsp cumin
  • 2 tsp granulated onion
  • 2 tsp granulated garlic
  • 1 1/2 tsp sea salt
  • 3/4 tsp freshly ground black pepper

 

1. Crumble ground beef and Italian sausage into 6 quart crock pot. Add the chuck roast and pork cubes on top

2. Sprinkle the onion, bell pepper, garlic, and jalapenos over the meat

3. In a large bowl combine the sauce ingredients

4. Pour sauce ingredients over meat

5. Cook chili on low for 6 - 7 hours or on high for 4 - 6 hours stirring occasionally.

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The 2017 CrossFit Games OPEN at CrossFit Magna part 2

11165114_1024969104243469_205801439897422434_oThe 2017 CrossFit Open starts one week from today. The CrossFit Open is a 5 week online competition that runs from February 23 to March 27th this year. If you have not registered, what are you waiting for?!? Select CrossFit Magna as your affiliate and your TEAM during your registration process.

The Open will bring about some schedule changes on Thursday and Friday nights.

Thursday:  6:00 - 6:45pm Open Watch Pary + 1 heat of the Open WOD
Thursday:  6:45 - 7:30pm Yoga w/ Coach Katie
Friday:  3:30pm CrossFit Class w/ Coach BK
Friday:  5:30pm Magna 101 Class w/ Coach Marcus


This year, we will have judges and equipment available for Open workouts at the following times:
Thursday:  6:00 - 6:45pm
Friday:  4:30 - 6:30 pm
Saturday:  10:00 - 12:00pm
Sunday:  9:00 - 11:00 am

If those times do not work for you, other times will be available by appointment. We want this to be a fun and successful experience for you. Please talk to your coaches if you have any questions or concerns.


The 2017 CrossFit Games OPEN at CrossFit Magna

The CrossFit Open is starts next week!
Have you registered?
Did you select CrossFit Magna as your affiliate?
If you need help with the registration process please let us know. 

In the meantime, here is what we think you should know... 

1) We are encouraging athletes to complete the Open Workout on Friday night at 4:30 and 5:30pm and/or Sunday from 9-11am. If you know you don't workout well on Friday nights and can't make it on Sundays, there will also be Open Gym on Saturday from 10am-12pm.

2) During our normal class times, Open WODs must be done in the extra work area on the 2nd timer with your own judge. Coaches have a responsibility to their classes. We want you to achieve whatever goals you have set for the Open but with the understanding that not all of our friends and fellow athletes are participating in the Open and still need to train. 

3) We will provide you with a warm-up and strategy. The plan for 2017 is similar to last year. We will watch the announcement show on Thursday night and then run 1 heat of the workout. This will give the coaches a chance to experience the WOD and provide our athletes with better insight on pacing and set-up. We have been through this 6 times and each year we learn a little more. If you have questions, ask us. We want you guys to enjoy this experience as much as possible. If we learn something new during the first week or two this year, we will adjust as we go.

4) We will have a 30 minute Yoga session on Thursday nights at 7:00 immediately following the announcement watch party and 1 heat of the Open WOD. If this later time does not work with your schedule, we encourage you to consider your pursuit of elite mobility via the free Sunday yoga classes at Lululemon or a subscription to ROMWOD.

#purplepeople #chasinggreatness

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